10×10 Unbroken

Walked 18 holes on the golf course yesterday and my calf wasn’t an issue. Today it feels even better. Out in the garage at noon.

Year of the Engine – Polarized

24:00 Airdyne

**Endurance pace with sprints for 7 seconds @ 5:00, 10, 15, 20 and recover to endurance

Went 700 calories and 14.37 km. I finally switched the units on my Airdyne over to kilometers, which should give me more distance precision. Less than 6 months through 2019 and I’ve already put more distance on my bike than any other year.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
  • 500m Row
  • Tabata
    • Good mornings (PVC)
    • PVC Passes
    • 15 Hand Release Push-ups
    • Jumping Jacks

I started to head out for a 400m run but only made it a few steps. My calf was having none of that. The jumping jacks weren’t great either.

Conditioning

2 Cycles

  • 5:00 EMOM
    • 15 cal Row
  • 5:00 EMOM
    • 10 Sumo KB Deadlifts (88#)
  • 5:00 EMOM
    • 10 HSPU

My average pace on the rower was around 1,700 cal/hr and it was taking me 28-32 seconds to finish. Regular 225# deadlifts were programmed, but I’m not going crazy with my back. I figured I’d see how long I could stay unbroken on the handstand push-ups and I made every set! They slowed down over time, but it wasn’t really a struggle. I didn’t expect that for 100 reps.

Too Many Singles

I hoped to get out for an early run, but it was raining. At around 11:15 it brightened up, birds started to chirp, and radar showed a window in the weather, so I hit the pavement.

Year of the Engine – Endurance

24:00 Run

I mapped out a loop that ended up being 2.55 miles and took me 24:30. My focus for the run was on my stride rate, which was a lot more consistent than usual (often drops to 155-160 with an average in the low 160s) and must have helped with my pace. I’ll have to concentrate on my stride more often and would like to get it up to 180.

I rested and took my time setting everything up, so it was just over 30 minutes after the run when I got started on the workout.

Conditioning

  • 30 Strict HSPU
  • 40 Box Jumps (24″)
  • 30 Bench Press (135#)
  • 40 Goblet Lunges (53#)
  • 20 Strict HSPU
  • 30 Box Jumps (24″)
  • 20 Bench Press (135#)
  • 30 Goblet Lunges (53#)

I went in to this workout planning to do 40-30 on every movement with the option for a third round of 20. That quickly changed when I went 5-5-3-singles and took five minutes to do 30 strict handstand push-ups! The next time around I did 2-2-2-singles, taking four minutes to knock out 20 reps. I recently felt good doing two rounds of 5×5 strict in a partner workout, so I never expected to drag behind the struggle bus like this. Either my shoulders are wiped out from yesterday or using plates and an AbMat is a lot harder than the big gymnastics mat at the gym. Box jumps were fine and mostly a rest before pressing again. I felt weak on the bench as well and did all sets of fives. I split the 40 lunges in half because I felt like I was fatiguing my triceps by holding the kettlebell and did the 30 unbroken. Finished in 21:42 with 9:00 spent on HSPU.

Test

100 Hand Release Push-ups

For some reason at 6:30pm I got the bright idea to test some push-ups after all of the pressing I’ve done in the last two days. I haven’t been able to beat my 5:04 PR on this from 2013, though I did 5:18 and 5:08 in 2017.

Some quick math told me five reps every 15 seconds would get sub five minutes, so that was my plan of attack. I did 5 reps and rested until the my 15 seconds was up. Rinse and repeat. It felt great through 50 reps. I could feel the fatigue kicking in as I got through 60 and by 70 I was barely making it in time. After that I knew I couldn’t keep up the fives any longer, so I resorted to whatever I could manage until it was singles. Finished in 5:14, so with all of the reps done yesterday and today I’m confident I can break that barrier soon.

Moving the Bar Again

I was still very sore yesterday, but managed to walk 14 holes of golf before it started raining. I think that helped me loosen up actually. Got a solid 9.5 hours of sleep last night. Was out in the garage before lunch.

Engine Builder – Max Aerobic Power

24 Rounds

  • 30s Row
  • 30s Rest

The goal was to get near a 1:36/500m pace, which I did a few times. My average distance was 155.17 with a range of 157-153, slightly down from 1.5 months ago when I did 20 rounds with a 155.25 average and a range of 156-154. That difference in average only amounts to two total meters though. My distances were:

157-157-156-156-156-154-156-156-
155-155-155-155-153-155-155-155-
154-155-154-155-154-155-155-156m

Went to the 4pm class. It’s been 3.5 weeks since I picked up a barbell and today seemed like a good day to try a few things. Scaled back the weight to keep it light.

Warm-up

  • 3:00 Machine
  • 3 Rounds
    • 10 Russian Kettlebell Swings (44#)
    • 5 MB Cleans (20#)
  • Power Snatch
    • 6×45#
    • 6×75
    • 3×95

Weightlifting

10:00 EMOM

  • 3 Power Snatches (115#)

Felt good to move some weight.

Conditioning

E3M – 6 Rounds

  • 10-15 Push Jerks (95#)
  • 10-15 Toes to Bars
  • 10-15 Hang Power Cleans (95#)
  • 10-15 Handstand Push-ups

The Rx weight was 115 pounds and the notes said Rx+ should add 1 rep to the movements each round. My plan was to stick to 10s, keep the barbell movements unbroken and split up the gymnastics to 2×5 for each movement. I cruised through the first round in under 90 second and then Kinde says, “You guys should do Rx+.” I figured since that round went so well and I had scaled the weight I would give it a try. The first three rounds weren’t too bad, but after 13 got nasty!

After my first clean I went for the quick bounce method and my back did not agree, so I had to take the bar down to the knees on every rep and do a proper hang clean, which is much slower. I split all of the T2B up in 2 sets, 5-5, 6-5, 6-6, 7-6, 7-7, and 8-7. Was a bit surprised those felt so good and I wasn’t wearing my grips. Cleans were all unbroken. For HSPU I think I did 10, 11, 6-6, 5-4-4, 5-5-4, and 5-5-5. I missed the 3 minute clock in the 5th round, after finishing the HSPU I had to go straight to the jerks and split that 8-7, otherwise every other round of jerks was unbroken. I got through the cleans a few seconds before the 18 minutes was up and then finished off my HSPU, which was probably in the 19:00-19:30 range.

75 HSPU is a lot, especially combined with 75 push jerks!

Last Day in Utah

Another 7am drop-in at CrossFit St. George.

Engine Builder – Anaerobic

5 Rounds

  • 400m Row
  • 5:00 Rest

My goal was < 1:34/500m and I ended up 3.2 seconds faster overall. Last time 1:15.0 was my fastest and these are my times: 1:15.1, 1:14.7, 1:14.8, 1:14.6, 1:14.5.

Conditioning

  • 15-10-5 Strict Handstand Push-ups
  • 15-10-5 Toes to Bars
  • 45-30-15 Air Squats

Came up with this one last night. Thought I might be able to keep all sets of five, but wasn’t able to using the AbMat and 25# plates compared to my big mat at home. I think I did 3×5, 5-3-2, 2-2-1 on the HSPU. All sets of fives on the T2B. Squats were slower than I’d like, but had to recover a bit before going back to the HSPU. Finished in 7:20.

Midline

3 Sets

  • 60 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 1:00 Rest

This took me 7:34.

Much Needed

After realizing I’d done something 8 days in a row I took a well-deserved and much needed complete rest day on Friday. Got up for the 9am class this morning. My back is still pretty tight.

Warm-up

  • 400m Run
  • Line Drills

Conditioning

Partner Workout

  • 8:00 AMRAP – 20-40-60…
    • Calorie Row
    • Burpee Over Rower
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • 2x Plyo Lunges
    • HSPU
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • Wall Ball (20#, 10′)
    • Toes to Bar

I teamed up with Connie. She did 8 calories to my 12 and we alternated sets of 5 burpees. Got through the 20 and 40 there. In the second AMRAP I substituted those movements in place of hang power cleans and push presses because of my back. We split everything in sets of 5s so I was doing 10 lunges each time it was my turn. We got through the 20, 40, I had one set of 10 lunges left to finish the first part of 60. We split wall balls in sets of 10 and T2B in 5s. Finished the 20-40-60 wall balls and 48 (I did 23) of the 60 T2B. She was doing knee raises which gave me almost no rest.

Accessory

3 Sets

  • 21s (30-25-25#)

Back to the originals. It was nice to switch it up to the other version for a few weeks, but I don’t think they worked very well. First time doing a set with 30s!

A friend came over to cut up some trees that fell during the winter, so I was hauling a bunch of logs around. Then I took a truckload, carried the wood around some more, and stacked it for another friend. Was planning to row tonight, but I’m whooped after moving all of that wood.

Farmer’s Stand?

Still got that minor thing in my back. Out in the garage before lunch.

Engine Builder – Speed

2 Rounds

  • 9:00 Airdyne
  • 3:00 Rest

Was probably around 79-81 RPM. Did 3.6 miles both rounds and 302-304 calories.

Went to the 4pm class.

Warm-up

  • 15 cal Row
  • 15 Hand Release Push-ups
  • 15 cal Row
  • 12 PVC Passes
  • 15 cal Row
  • 10 Strict Pull-ups

Strength

5×5 Strict Pull-ups

These were actually after some of the early sets of benching.

Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×230
  • 5×240

Almost didn’t make that last rep! Just 5 pounds under my best for a set of 5.

Conditioning

Partner Chipper

  • 100 cal Row
  • 50 Strict Handstand Push-ups
  • 100 Chest to Bar Pull-ups
  • 50 Strict Handstand Push-ups
  • 100 cal Row

This looked rough on paper! Partnered with Weston. We split the row in sets of 25 then HSPU and C2B in sets of 5s. I was able to do all of my HSPU strict and unbroken! The second time through them actually felt better. After 2-3 sets of C2B I switched from butterfly to a regular kip, which I always forget about when there is a lot of volume; lets me keep going much longer. Never had to come off the bar. The workout didn’t end up being as hard as I expected. I rowed around 1,600-1,700 cal/hr my first two times and then more like 1,500-1,600 at the end. We finished in 21:23.

Accessory

4 Sets

  • 10/10 Single Leg KB Deadlift (62#)
  • 40/40s Single Leg Stand (62#)

The single leg deadlifts didn’t feel the greatest on my back. First time trying the stands with a weight and it really wasn’t bad at all. Would you call it a Farmer’s Stand? LOL

My Highest WHOOP Strain

Didn’t get as much sleep as I’d like last night, but feel pretty good. More importantly I had pancakes for breakfast since it’s Sunday.

Warm-up

  • 5:00 Assault Bike (42 cals)
  • Dead Hang & Shoulder Stretching

Conditioning

  • 4:00 EMOM5 Burpees
    • 5 Strict HSPU
  • 1:00 Rest
  • 3:00 AMRAP10 Goblet Squats (53#)
    • 6 Box Jump Overs (24″)
  • 4:00 Rest, Then Repeat

The burpees should be very fast to create fatigue going into the strict handstand push-ups. I was able to get every set of HSPU unbroken, but the last set in the first cycle was hard and then the last 2-3 sets in the 2nd cycle were a struggle. My quads got super pumped during the goblet squats. In the first cycle I was marking off rounds on the board, which just wasted time in such a short workout. Skipped that in the second cycle and did better. I did 3+12 and then exactly 4 rounds.

Accessory

3 Sets

  • 50′ KB Dead Walk (44# KBs)
  • 50′ KB Walking Lunges (44# KBs)
  • Dumbbell Curl 21s (25#)

Got some of the idea here from a T-Nation article and video.

Midline

3 Rounds

  • 20 Hollow Rocks
  • 50 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 30 Russian Twists (20kg plate)
  • 1:00 Rest

My upper abs were cramping up from the combination of hollow rocks and flutter kicks. Was able to do every movement unbroken, with my only extra break being between the rocks and kicks is the third round. Finished in 7:41.

Went golfing and played a quick 18 holes in a cart.

Engine Builder – Interval

3 Rounds

  • 5:00 Airdyne
  • 1:00 Rest

I wanted to shoot for 82-83 RPM and my average was probably close. I got 173-174-177 calories and went 6.09 miles or 9,800 meters.

All of the activity made for my highest strain day on WHOOP so far and since I waited so late to publish this, it won’t go up much more tonight.

Burning 4,500 calories was a good excuse to get some ice cream. 🙂